Eating Lean and Clean - Fresh Fruit Salads

 Choose fruit that you love, and that is in season. Add honey, maple syrup, and any type of yogurt you love.

Eating Clean and Lean 

As most of you know, I am a Type II Diabetic.  I love cooking with fresh ingredients as much as I can.   For 2024, I will need to make some severe changes to how I eat and must lose weight to get my diabetes managed and under control.  

For 2024, I have set a goal to lose weight and take better care of myself.  So, what is my plan for “Eating Clean and Lean for 2024”?

No one can pinpoint the one thing that causes weight gain; for most people, a variety of factors are to blame, including genetics, family history, eating and exercise habits, and lifestyle choices that influence everything from how much sleep we get to how stressed we feel.  Fortunately, diet is one of the factors that I can control.  In addition, there is great debate about the best dietary changes to make.

Should I eat less fat?  Eat fewer Calories?  Or eat less food?  I have concluded that my approach would be better than doing nothing. 

Eating clean and lean for me is:

1. Eat more whole grains

2. Eat more vegetables and fruits

3. Focus on lean proteins and healthy fats

4. Cut back on Sugar

5. Eat reasonable portion sizes

6. Cut down on processed foods

7. Drink more water

My most significant item is “processed /prepared food products” with many ingredients that will not allow me to control add sugars, salts, Trans, and saturated fats. 

Also, most important along with eating clean and lean is exercise.  I aim to start with at least 30 – 45 minutes daily exercise.

CW’ Cafe Today – Cooking from the Pantry – Lean and Clean for 2024

Festival of Flavor – Corn & Black-bean Salad

Fragrant, fresh, and full of flavor – here’s a salad that’s high on health and great taste!  Served in a wonderful baked tortilla shell bowl; the result not only looks good but has such an array of fresh ingredients and it’s sure to please everyone.   This salad is also a powerhouse of vitamins and fiber, which play important roles in keeping your heart strong.  Enjoy

Ingredients

• 2 cups fresh corn kernels or frozen (thawed and drained)
• 1 can 14.5 oz. black beans – low sodium (rinsed and drained)
• ½ large red onion, chopped
• 3 cloves minced garlic
• ½ red pepper (diced)
• 2 jalapeño peppers (seeded & diced)
• 1 medium tomato (seeded & pulp removed, diced)
• ½ cup fresh cilantro, chopped
• 1 tablespoon lime zest
• ¼  cup fresh lime juice ( about 1 lime)
• 2 teaspoon rice vinegar (seasoned)
• 2 teaspoons ground cumin
• 1 teaspoon Fajita seasonings
• 2 cups of shredded iceberg lettuce
• 4 baked tortilla shells for serving

Steps

In a large bowl, add corn, black beans, onions, garlic, peppers, tomato, cilantro, lime juice and vinegar.  Combine well, and then add cumin, fajita seasoning, lime zest, salt and pepper to taste.  Chill for about 10 minutes before serving.  Bake tortilla shells according to the directions on the mini tortilla shell molds. Or you may serve in regular bowls.

Layer salad as follows – put a serving of shredded lettuce in your tortilla bowl and then a serving of corn and black bean salad.  Serve with your favorite grill chicken, steak or fish.